How to Lose Weight on a Tight Budget

by
MARY MARCIA BROWN Last Updated: Sep 11, 2017

Mary Marcia Brown

Mary Marcia Brown has worked in the health and fitness industry for more than 15 years. A writer and runner with road race directorship experience, Brown has been published in "Running Journal," "Florida Running & Triathlon" and "Outreach NC."

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When you take a look at the cost of gym memberships, enrollment fees, and exercise equipment, you might feel like losing weight and getting fit is nearly impossible without investing a heap of money. Fortunately, you have other affordable, convenient options that will help you shed pounds without touching your purse strings. With a little effort, planning, and discipline combined with healthy eating, you can realistically expect to lose one to two pounds a week as you work to realize your ideal weight.

Step 1

A woman walking power walking
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Walk or jog around your neighborhood or at a local track for 30 minutes most days of the week. If you have not exercised before, begin with 15 minutes and work your way up. This aerobic exercise will help you burn calories and improve your aerobic capacity.

Step 2

Resistance train with body weight exercises like pushups, sit-ups, triceps dips, lunges and squats. Do eight to 12 repetitions of each exercise two to three days each week. Resistance training will increase your muscle mass, allowing you to burn more calories at rest.

Step 3

A woman drinking water
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Drink at least 64 oz. of water each day. Water assists all of your cellular processes and therefore aids efficient metabolism. Water is also calorie-free and is a healthier alternative to high calorie beverages that can lead to packing on unwanted pounds.

Step 4

A woman have a restful sleep
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Sleep eight hours each night. When you are well rested, you will have more energy to exercise and effectively complete tasks. Sufficient sleep also reduces the urge to consume more calories and food when you are awake.

Tips

Check with your doctor before beginning any exercise program. Burn more calories than you consume to successfully lose weight.